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Koreans have never been so obsessed with the toned torso as they are now. TV ratings depend on how long Kwon Sang-woo shows off his chest, and Rain is famous for his combination of a baby face with an improbably bulging masculine body. In fact, torsos are a dime a dozen, and the Korean entertainment business is studded with stars that have perfected a dream body.
The Internet, too, is awash with pictures of ordinary people showing off washboard abs and pecs. A recent photo of an elementary schoolboy with a magnificent six-pack made skinny guys even more self-conscious about their body. But never fear: help is at hand. Double H Multi Gym team manager Yang Deok-il (29), motivator to the stars, says anyone can get into great shape for the summer if they start training now.
Of course the results may differ from person to person, but if you work hard and steady enough, you¡¯ll be ready to show your girlfriend a great chest in just five to six months. Yang warns there is no good in hurrying. Set an achievable goal. Work out with a trainer three to five times a week and learn the right postures and moves. Use the right amount of weights and start with the larger muscles and then slowly focus down to the smaller ones. Intensify your workouts gradually after you get well used to the exercise. And remember: always drink enough water and get plentiful sleep. These are the keys to getting faster and more effective results.
If you want to add volume, nutrition is another major issue. To build a muscular body, a man in his 20s weighing 70 kg and normally taking in 2,500 kcal per day needs 2,800 kcal (carb : protein : fat = 65 : 15 : 20). Aerobic exercise like walking and jogging is more effective in getting rid of belly fat than starving yourself. Protein such as egg whites, milk and chicken breasts are good for you. But if you go without any fat or carbohydrates, you¡¯ll end up looking really starved, like Lee Seong-jae playing an escaped prisoner in the movie ¡°Holiday.¡±
Also remember that the stars tend to look more muscular in the pictures than in real life due to the posture, lighting and a quick workout just before shooting. Reports tell of teenage boys overseas eating steroids to grow muscles, and some even go under the knife for a thicker and broader chest. Others go on a special diet and a special speedy bodybuilding program for a month or two. But muscles made that quickly don¡¯t last long.
There are about five months to go until the summer vacation. Start with the abdomen, which beginners want the most. Rule no. 1: never forget to stretch your muscles before exercise. You must do three to five sets repeating the same movement at least 15-20 times for each set. If the workout is a little too strong for you, rest more between sets (one minute) instead of doing fewer repetitions.
¡á Crunch (upper abdomen)
(1) Lie on your back with your knees bent and your hands on your ears. Separate the feet to the width of your shoulders.
(2) Raise your upper body about 30 degrees from the floor until your abdomen is solid and stay still for half a second.
Lower your upper body as slowly as you went up. You can also either cross your arms on your chest or leave them on your stomach. Locking your hands at the back of the neck can damage the cervical vertebrae. The space between your chin and chest should be the size of a fist.
¡á Leg Raise (lower abdomen)
(1) Lie down on your back spreading your arms about 45 degrees and slowly raise your legs.
(2) At 90 degrees, stay still for half a second and then slowly lower your legs again.
Your legs should never touch the floor. Bend your knees slightly instead of locking them straight. If the move is too hard for you, try placing your hands under your hip.
¡á Crossovers (upper body sides)
(1) Lie on your back with your right leg bent and place your left foot on your right knee. Place your right hand on the back of the neck and your left hand on your belly.
(2) Raise the right side of your upper body by taking your right elbow to your left knee as close as possible. Stay still for half a second and relax slowly. Repeat the same for the other side.
¡á Dumbbell bench presses (for chest)
(1) Lie down on the bench and hold the dumb bells so you can push them up.
(2) Raise the dumbbells to the point straight above your chest. Don¡¯t lock your elbows. Keep them bent slightly.
Do not hold them over your face. You may leave your feet on the floor.
¡á Dumbbell flies (for chest)
(1) Lie on a bench and hold dumbbells so your palms face the ceiling and spread you arms.
(2) Lift the dumbbells until they meet at mid-point in the air but don¡¯t let them touch each other.
With the appropriate dumbbell weight, you should be able to repeat the move 12 to 15 times.
(englishnews@chosun.com )
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